1. Mediterranean diet
The Mediterranean diet is based on the traditional eating habits of coastal Mediterranean countries. The characteristic of this diet is to prioritize plant-based foods such as green vegetables, fruits, beans, whole grains and healthy fats, especially olive oil.
In addition, this diet encourages the consumption of fish and seafood, limiting red meat, processed foods and refined sugar. Milk and dairy products are used in moderation, while red wine can be used in small amounts in meals (if there are no contraindications).
2. Benefits for fatty liver
Many studies show that a Mediterranean diet can help reduce fat accumulation in the liver, improve insulin sensitivity and reduce inflammation - factors directly related to fatty liver.
One of the great advantages of this diet is that it is rich in monounsaturated and polyunsaturated fats (from olive oil, fatty fish, nuts), which help replace unhealthy saturated fats. At the same time, the high amount of fiber from vegetables, tubers, fruits and whole grains supports weight and blood sugar control.
In addition, the Mediterranean diet is also associated with reducing the risk of cardiovascular diseases and metabolic syndrome - diseases that often accompany fatty liver.
3. What to eat and what to limit eating
People with fatty liver disease when applying a Mediterranean diet should prioritize: green vegetables, fresh fruits every day; whole grains such as oats, brown rice; beans, nuts (almonds, walnuts); fatty fish such as salmon, mackerel (2–3 times/week). In particular, olive oil should be used instead of other fats.
Conversely, it is necessary to limit red meat and processed meat; fast food, sugary foods; carbonated soft drinks and drinks high in fructose; foods containing trans fats and saturated fats.
In addition, the Mediterranean diet is not only limited to the menu but also associated with a healthy lifestyle. People following this diet often maintain regular physical activity, eat regularly and pay attention to the quality of meals.
For people with fatty liver, combining a reasonable diet with physical exercise and weight control can bring clear results in improving liver function.
Although considered safe and beneficial, the Mediterranean diet still needs to be adjusted to suit each individual. Patients should consult a doctor or nutritionist, especially if they have underlying conditions such as diabetes, cardiovascular disease, or metabolic disorders.
